CrossFit9 – CrossFit WOD

Skill

2-Mile Run (Time)

Max Effort 2 Mile Run
or 4 mile bike.

To be completed before or after the Zoom WOD

Metcon (No Measure)

4 Rounds:

6-10 Burpee broad jump

Between sets: 10 lateral raise, 10 single arm high pull (10/side)

Metcon

Metcon (AMRAP – Reps)

Tabata (8 rounds of :20 work/:10 rest)

1. High knees

2. Alternating Cossack squat with press-out

3. Prone kick-throughs

4. Sumo deadlift high pull

5. Shoulder to overhead